Adarq.org

OK, so I have done in my life three types of depth jumps:

DJ for max height
DJ for quickness (jump over object quickly)
DJ for length

Here they are:

MAX HEIGHT:

<a href="http://www.youtube.com/watch?v=ajdhZV2ji1U" target="_blank">http://www.youtube.com/watch?v=ajdhZV2ji1U</a>

QUICKNESS:

<a href="http://www.youtube.com/watch?v=rAQ7eixrGt0" target="_blank">http://www.youtube.com/watch?v=rAQ7eixrGt0</a>

LENGTH:

<a href="http://www.youtube.com/watch?v=kCjM1xcYhus" target="_blank">http://www.youtube.com/watch?v=kCjM1xcYhus</a>

Now the question is - have you guys used the other two types (quickness and length)?

I think the quickness variation is interesting for heavier people and for people that maybe take too long to "load" in the jumps, but at the same time it has it's disadvatages since there is a lot of hip flexion involed that "takes away" the proper hip extension. Sure, you could make it work but...

For the length DJ, I feel like the posterior chain can get more involved. The amortization phase is longer, the knee/hip bend is more pronounced, but there is a bigger "energy release" in this kind of DJ.

Now the question is - what is your experience with them?

I'd actually do deadlifts or BSS if the squat rack was taken... but not Smith Machine squats...

Actually, it just rained outside so I hadn't have the oportunity to do them... I will film them the next time I try them.

Quote from: dirksilver on May 14, 2011, 02:39:16 pm

Quote from: $ick3nin.v3nd3tta on April 27, 2011, 08:18:20 am

Quote from: LBSS on April 26, 2011, 10:41:51 am

it's not stealing, you unbelievable idiot. it's freely available at the link you provided and you gave a citation, rather than trying to pass it off as your own work. good job.

If the original author didn't want his work plastered over someone elses forum/website, it's stealing IMO.

then why do it?...next time i'm in london i'mma come over open your frige steal all your food and leave you a nice note about how it was stealing in my opinion

Copyright infringement is nothing like theft.

So does this mean I can post Supertraining in here by Verk and Mel Siff?

I'm starting a new kind of training (more emphasis on plyos since it's summer), but I'll still have one day of volume squatting and one day of intensity squatting (using both full and half squats).

Now I really want to kill my legs in the volume day. And the way I want to do that is this:

Choose my 10RM and start doing sets until I can't do 6 reps anymore. So it could look like this:

100x10
100x10
100x8
100x7
100x5

At 100x5 I stop and call it a day. That'd give me a big tonnage work (4000 kg in this example) vs. my usual workout tonnage of ~2300 kg.

Now obviously I'm going to start doing this with say 80-90 kg as I'm coming from injury etc, but as an idea, would you go with it? Also, the rest interval is going to be 1 minute. So basically this workout is hypertrophy oriented.

As far as the weekly schedule is going to look like, I'll go with KB swings + KB 1-leg deads + Lance Glute Iso Holds EVERYDAY in the morning and then at evening go with:

MON: Plyos + Upperbody (pushups + pullups)
TUE: Squat volume day (full squat in odd weeks, half squat in even weeks)
WED: Med ball and core day
THU: Plyos/Sprints + Upperbody (pushups + chinups (I have no idea of shoulder bodyweight exercises, I might do shoulder work at home)
FRI: Squat intensity day (half squat in odd weeks, full squat in even weeks)

I'm going to do my first "metrics" workout today.

By the way, for the bounds for quickness, and I'm talking about the double leg variation, how deep should you go in each of the gathers? Very deep and quick (say parallel depth or so) or less deep?

A dunk from today (9'9 rim):

<a href="http://www.youtube.com/watch?v=tHgNDXIOTJc" target="_blank">http://www.youtube.com/watch?v=tHgNDXIOTJc</a>

Injured dunk from today at 10 feet:

<a href="http://www.youtube.com/watch?v=WKJM2rloZ1E" target="_blank">http://www.youtube.com/watch?v=WKJM2rloZ1E</a>